WOD Friday 1/15/16

CrossFit Lake Mary – WOD

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Skill Work

HSPU

Metcon (AMRAP – Reps)

EMOMx20

5 rounds of:

Min 1: 12/9 Burpees

Min 2: 15/12 calorie Assault Bike

Min 3: 18/15 calorie Row

Min 4: 50 Double unders

Comp Training

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Metcon (Time)

For Time:

30 Front Squat, 175/125

15 Muscle up

20 Front Squat, 175/125

10 Muscle up

10 Front Squat, 175/125

5 Muscle up